As you may already know, the increase in the number of people affected by hypertension is alarming, and our lifestyle happens to be one of the primary reasons for the spike. Living a sedentary lifestyle and eating unhealthy foods are two of the many risk factors for high blood pressure. So, one of the easiest steps you can take is to consume foods that lower high blood pressure, foods that are rich in vitamins and nutrients. Dialling back your blood pressure does not mean going on a diet but eating the right kind of foods to reduce blood pressure.
You may have searched for ways on how to reduce blood pressure quickly but before you resort to medicines to help bring down the values, begin by adding foods to your everyday diet that are rich in potassium, magnesium, fibre, low on sodium. Cutting back on your salt intake is the very first step you can take to reduce blood pressure but that’s not enough if you are already at the borderline. This is why you need a good dose of healthiness in your diet, spread evenly across all days.
Let’s read on to find out the most essential foods to include in your diet to help fight high blood pressure or hypertension.
1. Leafy Greens
You’ve all known the benefits of leafy greens all your life. Apart from being rich in vitamins and minerals, leafy greens are rich in potassium which helps get rid of excess sodium in the kidneys. Thus, it is considered one of the foods to reduce Blood Pressure. You can include any of the following leafy greens in your diet:
- Spinach (Palak)
- Lettuce
- Kale
- Turnip Greens
- Beet Greens
Avoid eating canned or frozen vegetables. Always pick fresh vegetables to cook or you can even use them for a smoothie.
2. Beetroot
Beetroot is high in nitric oxide which helps open your blood vessels and in turn lower blood pressure. You can either juice the beets or simply cook it. You can even roast beetroot or add it to stews or stir-fries, or roll into chips and bake them.
3. Yogurt or Curd
Yogurt or curd is an essential source of calcium and is low in fat and both these elements are an important part of a diet that’s dedicated to lowering blood pressure. You can add granola, almonds, and fruits into your yogurt for extra benefits and better heart health. Also, when you’re buying curd or yogurt, ensure it does not have any added sugar.
4. Bananas
Bananas are an excellent source of potassium and are considered one of the fruits to reduce blood pressure. Instead of opting for supplements, choose bananas, slice them up and add them to your breakfast cereal or oatmeal. You can also choose to eat it along with a boiled egg white as a quick snacking option.
5. Olive Oil & Garlic
Whenever you’re cooking, try to use olive oil and garlic in the recipe. The polyphenols in olive oil are protective antioxidants which improve the health of your blood vessels and are a source of healthy fat. On the other hand, garlic boosts your nitric oxide levels which relaxes and opens your blood vessels and does not make your heart work to pump blood through them. This helps lower your blood pressure.
6. Berries
If you are a fruit person and would rather eat fruits to lower your blood pressure, berries of every kind are the perfect pick for you. The flavonoids, especially in blueberries, help prevent blood pressure altogether. Just add blueberries, strawberries or raspberries to your breakfast cereal or granola, or freeze them for a quick and healthy dessert.
A healthy heart and a fit body is the best way to ensure that you don’t miss out on all the brilliant things you’ve planned for yourself. So, instead of skipping meals or going on a crash diet, strike the right balance by including the right foods to reduce blood pressure. If you want to lower blood pressure, a healthy-heart diet can reduce your risk of hypertension and promote good health. Engage in good physical activity as well to become the best version of yourself.
Note of caution: This article is for information purpose only. Always consult your doctor before altering any diet plans, medications or in case of any other blood pressure related troubles.
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